13 Foods To Boost Your Immunity & Help Fend Off A Cold Or Flu

Yes, you can get the flu shot at the doctor’s or pop vitamins like mad, but if you’re after a more natural and holistic way to boost your body’s immunity system, you can try adding these common foods to your meal plan. And we’ve all read stories of how those with stronger immunities are less likely to catch things like the common flu (and maybe the Covid-19 virus), and how even if you do succumb to a viral illness, those of us with better immune systems are able to beat the bug and recover faster. So here’s a list of 13 immunity-boosting superfoods. Here at 8days.sg, we’re popping the nuts and dark chocolate already.

All hail the little blue power pill filled with antioxidants, which are known for being able to help fend off coughs and colds. Research found that those who consumed flavonoids — which are a kind of antioxidants found in blueberries — were 33 percent less likely to catch a cold.

The healing benefits of turmeric have been widely documented. Used in India for centuries as a spice and medicinal herb, turmeric contains curcumin, a potent antioxidant that can help neutralise free radicals, and also natural anti-inflammatory compounds, which help your body fight pathogens and repair damage.

Packed with probiotics, which may alleviate cold symptoms and maybe even prevent and treat the common cold. Look for yogurt or other fermented products with live and active cultures.

Salmon, tuna, mackerel and other oily fish are a rich source of omega-3 fatty acids. They also contain zinc, which can reduce the length and severity of cold symptoms.

Miso soup, anyone? The traditional Japanese soup with seasoning made of fermented soybeans, ubiquitous in Japanese restaurants, also comes in a salty paste, which is delicious and can be added to your food. It contains probiotics, which can help fight the sniffles and give your immune system a boost.

Don’t underestimate the power of good ’ol vitamin C, present in oranges and many other fruits and vegetables, which can be helpful in staving off the common cold and for alleviating cold and flu symptoms.

Chocolate can help suppress a cough? Yes! A study found that dark chocolate may be a better cough suppressant than cough syrup, and cocoa is great for soothing a sore throat. It contains theobromine, an antioxidant that has been proven to alleviate coughing. Apparently, you have to suck on a piece of chocolate for best results. We’re down with that.

This vitamin C-rich food is great in the fight against sniffles, especially if the high sugar content of other sources of vitamin C don’t quite do it for you. Apparently, stir-frying and roasting red peppers preserve the nutritional content of red bell peppers better than steaming or boiling.

You probably know this one already. Mum may have sliced some ginger and boiled it into a tea for you when you had a cold, and she’s right — it’s great as a cold relief, thanks to its potent anti-inflammatory and immunity-boosting properties.

Most nuts contain vitamin E, which is great for battling illnesses, supporting immune functions and preventing inflammation. Almonds are a rich source of vitamin E, as are sunflower seeds.

Button mushrooms contain vitamin B, which help to support the immune system and prevent damage to cells and tissues, as well as a powerful antioxidant called selenium, which can protect you from severe bouts of flu. White button mushrooms are also one of the few non-animal sources of vitamin D. Studies show that those with low vitamin D levels may be more likely to get colds or the flu.

It’s not just for the soul — a good bowl of warm chicken soup has an anti-inflammatory effect and can alleviate upper respiratory tract inflammation, which occurs when you develop a cold. It can also relieve nasal congestion. We’re guessing chicken essence would work as well?

An all-round superfood that’s already a Singapore food staple, it’s packed with antioxidants, fiber and vitamin C — a cold and flu fighter — and can help reduce symptoms of illnesses. The folate in spinach also repairs DNA and helps cell regeneration. Just take note not to overcook it so as to preserve its nutritional benefits.


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